The one-bowl meals you wish you knew about earlier
We can all agree that the worst part of making a meal is the dishes that follow. Wouldn't it be a dream come true if we only had one dish to wash? Your dream just became a reality, introducing one-bowl meals!
Healthy, delicious and easy, these own-bowl meals make the perfect meal as well ideal lunches to take out the door with you! Here are our favourite recipes that can be made for breakfast, lunch and dinner- you'll wish you knew about them earlier!
Breakfast
Açaí Bowls
Ingredients:
- For the "smoothie" portion:
- 120 ml unsweetened almond milk
- 1 banana
- 1 cup strawberries
- 1 cup frozen blueberries
- 2 frozen açaí smoothie packs
- For the topping:
- sliced bananas
- sliced strawberries
- sliced kiwi
- frozen blueberries
- granola
- sliced almonds
- coconut chips
- honey
Instructions:
- Run Smoothie Packs under hot water for 5 seconds.
- Load all smoothie ingredients into blender in order listed and blend until smooth. (If you don't have a super blender, you may have to pause a couple times to stir in any large frozen chunks before blending again).
- Divide smoothie between two bowls -- or enjoy as a smoothie! -- and top accordingly.
Peanut Butter & Jelly Breakfast Bowl
Ingredients:
- 170 grams of greek yoghurt
- 1 Tbsp. peanut butter of your choice
- 1 Tbsp. jam of your choice
- a handful of peanuts
- pinch of sea salt
Instructions:
- Mix together and enjoy!
Lunch
Quinoa Bowl
Ingredients:
- 1 cup sweet potato, cut into 1″ pieces
- 1/2 cup beets, cut into 1″ pieces
- 1 cup broccoli
- 2 cups kale
- 2/3 cup chickpeas
- 1/4 of an avocado, sliced
- 1/2 cup cooked quinoa
- 2 tablespoons hummus
- 1 teaspoon paprika
- Salt & pepper to taste
- Cashew dressing (see recipe here)
Instructions:
- Add sweet potatoes and beets to a steamer basket and steam until almost fully cooked, about 15 minutes. Add broccoli and kale and steam until everything is cooked, another 2 – 3 minutes.
- While vegetables are cooking, toss chickpeas with paprika, salt and pepper. Set aside.
- Transfer vegetables to a plate or large bowl and arrange as desired. Add quinoa, chickpeas, avocado and hummus to the plate.
- Drizzle with cashew dressing, toss together and enjoy!
Lentil Curry Bowl
Ingredients:
- for the cilantro cashew sauce
- ½ cup fresh cilantro
- ¾ cup cashews (mine were salted)
- ⅓ cup water
- ¼ teaspoon salt
- juice of 2 limes
- 1 clove garlic (optional)
- 1-2 teaspoons honey
- for the roasted carrots
- 8-10 carrots, peeled and chopped into chunks
- 1 tablespoon olive oil
- 1 teaspoon garam masala
- ½ teaspoon chilli powder
- salt to taste
- for the rice and lentil curry
- 1 cup basmati rice
- 1 tablespoon oil
- ½ cup chopped onion
- 2 cloves garlic
- 2 tablespoons red Thai curry paste
- 1 teaspoon garam masala
- ½ teaspoon cumin seed (or ground cumin)
- 1 cup brown lentils, rinsed
- 14 ounces tomato puree
- 2 cups chicken or vegetable broth
- pinch of salt
- avocado and cilantro for topping
Instructions:
- For the sauce, puree all ingredients in a food processor or blender until smooth. Taste and adjust.
- For the carrots, toss all ingredients together. Roast at 450 degrees for 20-30 minutes or until golden brown.
- Cook the rice.
- For the curry, heat the oil in a skillet over medium heat. Add the onion and garlic; saute for 3-5 minutes. Add the curry paste and spices; saute for 2-3 minutes.
- Add the lentils, tomato sauce, and broth. Simmer until lots of the liquid has evaporated - continue adding ½ cup of liquid as needed (the lentils will just keep soaking it up). Repeat this process for about 30-45 minutes until the lentils are soft.
- Add the rice to the lentil mixture; stir to combine, adding extra broth or water as necessary. Season with salt.
- Serve in bowls topped with the roasted carrots, avocado slices, cilantro, and cilantro cashew dressing.
Dinner
Chicken Sesame Noodle Bowl
Ingredients:
- Sesame Sauce
- 3 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 2 cloves garlic
- 1 tablespoon fresh ginger (I use a fresh paste)
- ½ teaspoon salt
- ¼ cup peanut butter
- 3-4 tablespoons water
- 2-3 tablespoons sesame seeds
- ½ teaspoon red pepper flakes
- Chicken and noodles
- 1 lb. boneless skinless chicken breasts
- 4 ounces soba noodles
- 1 cucumber (can swap for other veggies, too)
- 3 large carrots
- 1 handful cilantro
Instructions:
- Sauce: In a food processor, combine all the ingredients for the sesame sauce except the sesame seeds and red pepper flakes. Pulse until mostly smooth; stir in sesame seeds and red pepper flakes.
- Noodles: Cook soba noodles according to package directions. Drain and set aside.
- Chicken: Heat a large skillet with a little oil over medium heat. Cut the chicken breasts in half if they are large. Add the chicken; sprinkle chicken with salt and pepper. Saute until barely golden brown on the outside. Add about a third of the sesame sauce to the chicken with a little water to thin it out. It might splatter, so turn down the heat at this point and have a lid ready. Let the chicken finish cooking in the sauce for a few minutes. Remove the chicken from heat, let cool slightly, and shred.
- Veggies: Chop the veggies super-finely or put them in the food processor and get them all minced up. Drain out any excess moisture.
- Toss everything together and serve hot or cold.
Vegetarian Mixed Rice Bowl- Bibimbap
Ingredients:
- Steamed white rice (1 cup or more per person)
- 1 Carrot {julienned or shredded and sauteed for 30 seconds with sesame oil}
- 1 Cup Bean sprouts {blanched and drained completely, sauteed in a little sesame oil and seasoned with a splash of soy sauce or you can use canned}
- 1 Cup Spinach {sauteed in a little sesame oil and seasoned with a splash of soy sauce, squeeze out excess moisture}
- 1 cup Mushrooms {thinly sliced and sauteed in sesame oil and seasoned with pinch of salt}
- 1 Zucchini {julienned and saute for 1 minute in Sesame oil with a pinch of salt}
- 2 eggs {mix egg, season with salt + drizzle of oil to grease the pan, then make omelette}
- 1 Slice Tofu, per person (you can add sauteed/grilled beef if you would prefer)
- Garnish options
- Toasted Sesame seeds
- Drizzle with Sesame oil
- Dried Seaweed
- Soy sauce, to taste and if needed
- Fried egg (sunny side up egg)
Notes:
- All veggies that are noted to be sauteed should be sauteed separately, for about a minute or so, just to loosen up a bit and bring more colour.
- Use sesame seed oil to sautee.
- Always season it with a drizzle of soy sauce, or sea salt and pepper.
- Use light soy sauce, which has less sodium.
Instructions:
- Make rice and all the things written in the ingredients.
- Mix it with the rice or arrange it on top of the rice, add more garnish or toppings and you are done, mix it all together before eating.
Photo credits: thepigandquill.com, newblooming.com, simplyquinoa.com, pinchofyum.com, sandraseasycooking.com
Recipes credits: thepigandquill.com, newblooming.com, simplyquinoa.com, pinchofyum.com, sandraseasycooking.com
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